They surveyed a group of American women and another group of women from Spain. The result? Ninety percent of the Spanish women reported having cravings for chocolate, a result very similar to the 91% reported by American women.

An earlier study by the Department of Psychology at Montclair State University (Appetite 2004) explored chocolate cravings and a woman's perception of the relationship between the cravings and her menstrual cycle. This study also examined the similarity or difference in response between American women and Spanish women.

When asked the open-ended question of when a woman experienced her greatest cravings for chocolate a cultural difference became apparent. Forty percent of American women reported experiencing cravings related to her menstrual cycle whereas only 4% of Spanish women reported the same.

When asked directly if they experienced cravings related to their menstrual cycle then 60% of American women said yes versus 24% of women from Spain. These results suggest that the cravings may be more related to culture than physiology.

However, a number of health professionals here in the United States, most notably Dr. Elizabeth Vliet, M.D. the author of Women, Weight, and Hormones (2001), believes there to be a cyclical nature to many food cravings. She reports in her book that 75 to 85% of her patients describe having cyclic food cravings that seem to be directly related to the second half of the menstrual cycle. She attributes the greater hunger experienced the week before a woman's period starts and the "have-to-have chocolate" urge to a rise in progesterone levels.

In addition, Dr. Vliet explains that sweets are among nature's original tranquilizers because they influence serotonin levels in the brain. Serotonin can provide a calming affect when present in moderate levels. She also warns women not to ignore the increase in appetite. Choosing to ignore the 12-15% pre-menstrual increase in hunger because you are dieting can result in uncontrollable cravings.

So when the cravings hit what can you do? Here are six tips to help you out:

1. Be prepared with healthy snacks when you have strong cravings for chocolate. Snack foods high in the essential amino acid tryptophan are a good choice. Tryptophan is a precursor for the neurotransmitter serotonin. As such, it may provide the same benefit as chocolate. Good food sources of tryptophan and possible snacks include bananas, milk, yogurt, cottage cheese, turkey or chicken slices, sunflower seeds, pumpkin seeds, and peanuts.

2. Eat regularly to avoid getting overly hungry. Five mini-meals spaced out throughout the day may work best. But if that is too hard to accomplish go for three main meals with two healthy snacks.

3. Don't deprive yourself of chocolate or you may experience cravings just because the chocolate is forbidden. Have some when you are not starving and keep the portion small. Consider having chocolate soon after a meal to help you avoid overeating.

4. Give dark chocolate a try. It is a healthier choice than milk chocolate and a small amount can be very satisfying. Allow the chocolate to melt slowly in your mouth to prolong and enjoy the treat.

5. Learn to identify when you are more vulnerable so that you might be better prepared.

6. If the cravings are somewhat more manageable, try drinking a glass of water and waiting 15 to 20 minutes. Have other enjoyable activities ready to keep you busy while you wait it out. You may find that you were actually thirsty and not experiencing cravings or hunger.

Whether or not chocolate cravings are based in physiology or culture may be debated for years to come. While the scientific community wrestles with this question, you are now prepared to take action. Keep these six tips in mind to give you relief from your occasional overwhelming desire for chocolate!

Weight management, healthy eating, and healthy living tips provided for you by Lori Pirog, M.S., the healthy eating and lifestyle expert at http://www.womenandweight.com and http://www.chocolateveggies.com
 

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